WOD - Monday, 4/6/2015

Squat cycle Day #1 + "Fran"

I am excited to say that today we start our squat cycle. We will be squatting 2x/wk, Mondays and Thursdays. Mondays will be a linear progression and thus, fairly predictable. Thursdays, we'll mix it up a bit. Get ready because this summer you will be one sexy mofo. Hope y'all enjoyed those two days of rest.

WU. Max height Box jump

10 russian KBS between each attempt

A. Front squat 1RM

B. "Fran"

As fast as possible:

21-15-9

Thrusters 95/65

Pull-ups

12 min cap.

"Fran" is beautiful in her simplicity; probably Crossfit's most famous (or infamous) benchmark WOD. Kill it and you could get your name on the leader board.